300 FR aerobic
400 drill as 25 catch up/25 FR and repeat
200 FR build in 50s
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8x50 FR as 2 aerobic/2 tempo and repeat; rest :20
400 FR aerobic, focusing on form
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9x100 FR as 1 tempo/2 tempo and repeat; rest :30
300 FR aerobic, paddles only
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200 choice c/d

5x600 done as:

Set #1: drill as 100 FR aerobic swim, 50 catch up drill and repeat
Set #2: FR as 300 aerobic/300 tempo
Set #3: FR as 100 aerobic/100 tempo and repeat
Set #4: FR as 100 aerobic/200 tempo and repeat
Set #5: FR aerobic, focus on good form

Rest is :60 after each 600

4x800 done as:

200 FR aerobic
rest :15
200 FR tempo
rest :15
200 FR threshold
rest :15
200 FR aerobic with paddles only, no buoy
Rest :30 before the next set

400 FR as 300 aerobic/100 tempo
300 drill with fins as 25 kick on right side/25 kick on left side/25 FR and repeat
6x50 FR as 25 aerobic/25 threshold; rest :10
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12x50 FR sprint; rest :20
100 easy choice
12x100 FR best effort; rest :30
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100 choice c/d

300 FR as 200 aerobic/100 tempo
4x50 drill as 25 catch up/25 FR; rest :10
300 FR as 50 aerobic/50 tempo and repeat
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10x100 FR as 3 aerobic/2 tempo and repeat; rest :15
200 FR aerobic, paddles only, no buoy
8x75 FR as 3 tempo/1 aerobic and repeat; rest :10
200 FR aerobic, pull with buoy only, no paddles
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200 choice c/d

600 FR as 75 aerobic/25 tempo and repeat
200 drill as 25 choice scull/25 FR swim and repeat
4x50 FR kick with board, build from aerobic to tempo within each 50; rest :10
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4x500 FR done as:

Sets #1, #3 done as 200 aerobic/200 tempo/100 threshold
Sets #2, #4 done as 200 tempo/200 aerobic/100 threshold
Rest :45 after each 500
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200 FR aerobic c/d

4x750 done as:

200 FR aerobic
100 drill as 25 catch up/25 FR swim and repeat
400 FR negative split (aerobic/tempo)
50 FR threshold
rest :60 and repeat